LiftSets / Exercises / Lying T-Bar Row

Lying T-Bar Row

Works the middle back. Helped by the biceps, lats.

What to think about

• Chest stays on the pad.
• Pull the elbows up and back, squeeze the shoulder blades.
• Lower to straight arms.

How to do it

1. Load up the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Tip: In some machines all you can do is stand on the appropriate step that allows you to be at a height that has the upper chest at the top of the pad.
2. Lay face down on the pad and grab the handles. You can either use a palms down, palms up, or palms in position depending on what part of your back you want to emphasize.
3. Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
4. As you exhale slowly pull the weight up and squeeze your back at the top of the movement. Tip: Keep the upper arms as close to the torso as possible throughout the movement in order to better engage the back muscles. Also, do not lift your body off of the pad at any time and refrain from using the biceps to lift the weight.
5. After a second contraction at the top of the movement, as you inhale, slowly go back down to the starting position.
6. Repeat for the recommended amount of repetitions.

Other exercises for the middle back

• Alternating Kettlebell Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row With Palms In
• Dumbbell Incline Row
• Gorilla Row

Track it in LiftSets

Log lying t-bar row with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store